Reps Only exercise

Single-Leg Box Squat form, muscles worked, and workout tracking

The single-leg box squat is a one-legged squat performed to a box or bench, which sets a consistent depth and provides a safe touch point while the stance leg's quadriceps and glutes control the descent. Lifters use it to progress toward free-standing pistol squats, build unilateral leg strength with reduced balance demands, and train controlled eccentric lowering in rehabilitation settings.

Single-Leg Box Squat illustration

How to do Single-Leg Box Squat

  1. 1Stand facing away from a box or bench with the backs of your legs a few inches from it, then lift one foot off the floor and hold it out in front.
  2. 2Reach your arms forward for counterbalance and brace your core.
  3. 3Inhale as you push your hips back and lower slowly on the stance leg until your glutes lightly touch the box.
  4. 4Touch rather than plop; keep your weight on the stance foot and your knee tracking over the toes.
  5. 5Exhale and drive through the whole foot to stand back up without rocking or pushing off the free leg, then switch sides after all reps.

Related exercises

Ab Wheel

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Archer Push-up

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Assisted Pistol Squat

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Back Extension

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Track Single-Leg Box Squat in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.